“Vegan” is often featured in the media these days, including vegan diet, and is becoming so major that protein and recipe books for vegans are being sold. In this article, we’ll take a closer look at vegans.
Table of Contents
- [1] What is vegan?
- ◇ Vegan is a type of vegetarian
- ◇ Detailed explanation of vegan
- [2] Why do people become vegan?
- ◇ For health
- ◇ For environmental protection
- ◇ For animal protection
- [3] What is a vegan diet?
- ◇ How to go on a vegan diet
- ◇ Effects you can expect from a vegan diet (vegan diet)
- ◇ Notes on vegan diet (vegan diet)
- [4] Slowly start vegan
[1] What is vegan?
◇ Vegan is a type of vegetarian
Many people who have heard the word “vegetarian” may be aware that “vegetarians are people who do not eat meat.”
In fact, a vegan is a kind of vegetarian.
It is said that vegetarians started in Manchester, England in the 19th century when a movement to eat vegetables, grains, beans, etc. without eating meat and fish started.
There are several types of vegetarians, and what they eat depends on their religious doctrine and individual ideas.
In addition to vegetable foods, there are “Lact Ovo Vegetarian” that eats eggs and dairy products, “Obo Vegetarian” that eats vegetable foods and eggs, and “Lact Ovo Vegetarian” that eats vegetable foods and dairy products. ..
◇ A detailed explanation of vegan
“Vegan” is a term named by Donald Watson of England in 1944. Donald Watson, who belonged to the Leicester Vegetarian Society, coined the new word “vegan” to eliminate dairy products from his diet and created the “vegan association” with a few people who had the same idea as him. Established.
▼ What kind of diet is vegan?
Vegans are people who eat vegetables and legumes without eating meat or fish. Not only meat and fish but also dairy products and honey.
In addition, we do not eat foods that contain animal-derived products such as the animal proteins albumin, casein, gelatin, whey, and carmine, a pigment extracted from insects.
Thus, vegans are the purest vegetarians of all vegetarians.
There are different types of vegans, “Essical vegans” that do not wear leather products, wool, silk, etc. as well as meals, and only vegetable foods are eaten, but the use of animal products other than edible products is not refused “Dietary”・ It may be classified as “vegan”.
In addition to animal foods, there are also people called “fruitarians” who choose not to kill the plant itself. The idea is to eat things that can be harvested many times, such as nuts and apples, but not things that are not regenerated once harvested, such as radishes and carrots.
[2] Why do people become vegan?
Why did vegans choose to be vegan? There are three main ideas for this, depending on the motive.
◇ For health
People who choose vegans for their health are called “dietary vegans.” People who become vegan because they don’t eat animal foods can lead to good health, or they want to eat vegetable foods and lose weight.
◇ For environmental protection
People who become vegan because the livestock industry thinks it has a negative impact on the environment are called “environmental vegans.”
It has been found that the process of producing meat requires a lot of resources and emits more greenhouse gases. To curb global warming, we must reduce greenhouse gases.
According to the United Nations Food and Agriculture Agency, greenhouse gases produced by livestock animals around the world are 40% more than greenhouse gases emitted by transportation around the world.
In addition, most of the nitrous oxide that causes ozone layer depletion is from the feces of livestock animals.
Furthermore, the need for land for the use of land for grazing livestock and the production of the grain necessary for raising livestock is also a problem. If the forest is cut for livestock, deforestation will be serious.
In this way, some people choose vegan because of the impact the livestock industry has on the planet.
◇ For animal protection
People who choose vegans because they want to protect their animals and protect their rights are called “ethical vegans.”
As we eat animal meat, newborn animals are killed or trapped in cages. Others choose vegans because of negative thoughts, such as forcing them to feed and fatten, or sacrificing animals to make fur for fashion.
Vegans who aim to protect animals not only do not eat animal foods but often do not wear animal products.
[3] What is a vegan diet?
A vegan diet is a vegan way of thinking, and because it’s a vegetable-based diet, it inevitably leads to lower calorie intake.
◇ How to go on a vegan diet
The vegan diet is a diet that incorporates the vegan diet as it is, so you don’t eat meat or fish animal foods, and you don’t eat dairy products, honey, or eggs.
You may find it difficult to start a vegan diet suddenly, as many of the foods you’ve been unconsciously eating contain animal ingredients.
If you take a closer look, seasonings such as dressings and consomme also contain animal ingredients. When you start a vegan diet, it’s a good idea to check your home ingredients and eliminate animal products.
It is important to eat three meals and remember to consciously rehydrate. And it is recommended to take exercise as well as meals because it is easy to get the effect.
◇ Effects you can expect from a vegan diet (vegan diet)
What kind of effects can you expect from your body by doing a vegan diet?
▼ Constipation relieving effect
If you are on a vegan diet, you will be eating more vegetables than usual, so you can get more fiber than usual. In addition to vegetables, seaweeds and legumes that can be eaten by vegans are also rich in dietary fiber.
There are two types of dietary fiber, “insoluble dietary fiber”, which is difficult to dissolve in water, and “water-soluble dietary fiber,” which is soluble in water. We recommend eating in a well-balanced manner.
▼ Detox effect
Detox refers to the elimination of toxins and waste products from the body. It is important to prepare the intestinal environment in order to get rid of toxins in the body.
There are many foods you eat when you are on a vegan diet that can be expected to have a cleansing effect on your intestines.
For example, wakame seaweed and cabbage contain water-soluble dietary fiber that absorbs waste products in the intestines and excretes them with stool. In addition, foods such as beans and mushrooms contain insoluble dietary fiber that absorbs water in the intestines, stimulates the intestines, activates peristalsis, and promotes stool.
By discharging waste products in the intestines, metabolism is improved, and effects such as improvement of stiff shoulders and rough skin, and elimination of swelling can be expected.
The vegan diet is also attracting attention as a diet that can be expected to improve physical disorders due to the detox effect.
▼ Weight loss effect
As explained earlier, vegan dieting is a dieting method that can be expected to have a detoxifying effect.
By activating metabolism, it leads to building a body that is easy to lose weight.
◇ Notes on a vegan diet (vegan diet)
I told you that the vegan diet can be expected to have good effects such as detoxification, but there are some points to be aware of.
▼ Consciously take nutrients that tend to be deficient
A vegan diet can be deficient in nutrients without proper nutritional management. Here, we will explain what kind of nutrients tend to be deficient and how to deal with them.
【protein】
A vegan diet is deficient in animal protein and is prone to protein deficiency. Animal proteins in meat contain essential amino acids for building muscle.
Among the foods that vegans can eat, legumes are one of the foods that contain protein. Beans are rich in vegetable protein.
Among them, soybeans contain essential amino acids in a well-balanced manner, so be conscious of eating them while you are on a vegan diet.
[Vitamin B12]
Vitamin B12 is a nutrient often found in meat and fish such as liver, salmon roe, and clams. Nori is a food that is rich in vitamin B12 in a vegan diet. People on a vegan diet should actively eat seaweed.
【calcium】
Calcium is a nutrient found in fish and dairy products. If you’re on a vegan diet, you can’t eat fish or dairy products, and you’re prone to calcium deficiency.
Therefore, in order to get a good amount of calcium, it is recommended to eat vegetables such as Japanese mustard spinach, moroheiya and kale, and seaweed such as hijiki seaweed.
[Omega 3 fatty acid (EPA / DHA)]
Omega 3 fatty acids (EPA / DHA) are essential fatty acids that cannot be produced by the body. This nutrient is known to lower cholesterol levels and be good for the eyes.
Foods high in omega 3 fatty acids (EPA / DHA) include Iwashi, saury, and tuna. However, you cannot eat fish during a vegan diet and should be supplemented with other foods. We recommend edamame, walnuts, sesame oil, and soybeans.
▼ Avoid pregnancy and lactation
A vegan diet is not a dangerous diet if you are careful about your nutrient intake, but it is not recommended during pregnancy or lactation.
During pregnancy and lactation, you need many nutrients such as protein, vitamin B12, and omega 3 fatty acids. Omega 3 fatty acids are essential nutrients for the development of the baby’s brain, eyes and nerves.
From this point of view, it is better to avoid vegan diets during pregnancy and lactation.
▼ Do not do it when you are not feeling well
We do not recommend starting a vegan diet when you are not feeling well. You may also start a diet and get sick with little knowledge of nutrition. Even when you are feeling well, stop immediately if you feel unwell.
[4] Slowly start vegan
If you want to start a vegan diet, it’s a good idea to start by being conscious of replacing animal foods with vegetable foods in your daily diet.
It may be difficult for people who normally eat meat and fish to suddenly eat vegan food. At the beginning, it is recommended to gradually incorporate it, such as trying vegan food only on weekends.
How about living a vegan life slowly and comfortably by incorporating the vegan life as much as possible according to the rhythm and style of your life?
